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Two Oceans Ultra: Sub 5 Training Programme For January

By on 22 December 2011 in Two Oceans Training Programme
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Training Paces

Recovery: 5:50-6:20
Easy: 5:20-5:40
Long Runs: 5:20-6:00
Hill Repeats: 4:20-4:30
Tempo: 4:25-4:35

Time Trials:

4km 16:50
5km 21:30
8km 35:30

Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.

Please note that if you cannot run the Time Trial times this does not mean you are doomed to failure. These are guidelines and you should be working towards them before Two Oceans.

Enjoy the training!

Download your Two Oceans Ultra Sub 5 Sainsbury training programme for January

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
2 JanRESTEasy 20min; 10min tempo; Easy 20min1hr easyEasy 20min; 10min tempo; Easy 20minREST1hr easy1hr30 easy
9 JanRESTEasy 20min; 15min tempo; Easy 20min1hr05 easyEasy 20min; 15min tempo; Easy 20minREST1hr05 easy1hr45 easy
16 JanRESTEasy 20min; 20min tempo; Easy 20min1hr10 easyEasy 20min; 20min tempo; Easy 20minREST1hr10 easy2hrs easy
23 JanRESTEasy 20min; 20min tempo; Easy 20min1hr15 easy20min easy; 5km TT; 20min easyREST1hr15 easy2hrs15 easy
30 JanREST

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